February 13, 2013

6PM CLASS ON MONDAY

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RECOVERY TIP:  EPSOM SALT BATHS FEEL GOOD

Whenever I am feeling REALLY SORE I take a nice long hot bath using Epsom Salts to help soak away some of the pain and stiffness.  Notice I said EPSOM SALT, not table salt or bath salts.  Why is that important?  Well because there is serious science behind Epsom Salts.  Epsom Salt is made up of Magnesium Sulfate, which is an is an important electrolyte in our body and it is required for effective nerve conduction and muscle contraction.  Soaking in Epsom Salts allows are body to absorb magnesium through our skin and replenish any that was lost during our strenuous workout.  But it also allows our muscles to flush all the nasty junk that is making us so sore.

Per Cary Bland of Velonation.com:

“A hot Epsom Salts Bath is called a Cleansing Bath because it assists in speeding the removal of waste products from the soft tissues and cleanses the tissues of these irritants. It is a rather simple process, whereby the Epsom Salts make the water hypertonic – that is to say, there is a greater concentration of solute in the bath water than in your body. When you soak in this bath, it has the effect of drawing the waste products out of your tissues – it speeds the removal of irritating waste products from your body. Essentially, it makes you sweat , and sweating is one of the main ways the body gets rid of waste products. So, the hot bath is generally relaxing and the Epsom Salts help to speed up the removal of waste products from the tissues of your body. Thus, eliminating a source of irritation that serves to make muscle tissues tight and sore. Not bad, huh? A fair amount of bang for your buck!

Read more: Self Maintenance: The Epsom Salt Bath

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STRENGTH WOD:

Four sets of:

Deadlift x 6-8 reps @ 20X1

(Rest 45 seconds)

Dumbbell Shoulder Press x 8-10 reps @ 2011

(Rest 45 seconds)

Lateral Lunges x 10 reps each leg @ 2011

(Rest 45 seconds)

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CONDITIONING WOD:

For time:

30 KB Swings

30 Push-Ups

800M Run

20 KB Swings

20 Push-Ups

400M Run

10 KB Swings

10 Push-Ups

200m Run